Neutral-grip lat pulldown

Neutral-grip lat pulldown. Train lats, back, biceps with a controlled range. Choose a load that allows stable technique throughout the set.

The model illustrates the general movement. Adjust the seat and handles to the machine you use.

Level

Start

Equipment

Cable machine

Measure

reps

Tempo

2-1-1-0 (down, pause, up, pause)

Technique

1. Adjust the thigh support and sit steadily.
2. Drive elbows down and pull the handle in front of your chest.
3. Let the arms return upward with control.

Common mistakes

• Pulling the handle behind the neck.
• Jerking and excessive backward lean.